The dietary approaches to stop hypertension (DASH) diet is an eating plan that was originally developed to help people with hypertension (high blood pressure). The recommendations from the DASH diet focus on high-fiber, antioxidant-rich foods with minimal salt, sugar, and saturated fats.[1] The included foods are fruit and vegetables, whole grains, nuts, legumes, poultry, fish, and low-fat dairy products. This leads to a diet with a high fiber content, a moderate protein content, and a low saturated fat content.
Importantly, DASH is also low in sodium, which may contribute to the blood-pressure-lowering effects. Originally, an intake of 2,300 mg of sodium daily was recommended, but more recently a daily sodium intake of 1,500 mg was shown to be more effective for lowering blood pressure.[2]
The DASH diet is low in saturated fat and therefore can benefit people with high cholesterol and other cardiovascular disease risk factors. Minerals are also important factors in the DASH diet; in particular, potassium, magnesium, and calcium intakes are increased through the eating plan.[3]